Expert Rowing Workouts – Easy

Rowing Workout – Expert (easy) #1

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
30 min 2 22
Rowing cool down 5 min 1 20

Total Time: 40 minutes.

  • Erg for 5 minutes warming up at level 1 intensity.
  • Erg for 30 minutes at 22 strokes per minute at level 2 intensity.
  • Warm down with 5 minutes easy erging.

rower training

Rowing Workout – Expert (easy) #2

Row Time Intensity Stroke Rate
Rowing warm up 10 min 1 20
20 min 3 22 – 23
Rowing cool down 5 min 1 20

Total Time: 35 minutes.

  • Row for 10 minutes warming up erging.
  • Erg for 20 minutes at 22 – 23 strokes per minute at level 3 intensity.
  • Warm down with some easy erging for 5 minutes.

Rowing Workout – Expert (easy) #3

Row Time Intensity Stroke Rate
Rowing warm up 5 min 1 20
1 x 40 min 2 – 3 22 – 23
Rowing cool down 5 min 1 20

Total Time: 50 minutes.

  • Warm up for 5 minutes at 20 strokes per minute.
  • Erg for 40 minutes at 22 -23 strokes per minute at level 2 – 3 intensity.
  • Finsh off by warming down with some easy erging for 5 minutes.

Rowing Workout – Expert (easy) #4

Row Time Intensity Stroke Rate
Rowing warm up 5 min 2 20
2 x 20 min 2 – 3 22 – 23
Rowing cool down 5 min 1 20

Total Time: 55 minutes.

  • Row for 5 minutes warming up on the erg.
  • Erg for 20 minutes at 22 – 23 strokes per minute at level 2 – 3 intensity.
  • Rest for 5 minutes and repeat.
  • Warm down with some easy erging for 5 minutes.
rower training
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